If you’re on the lookout for a delicious, healthy, and satisfying meal, look no further than sweet potato burgers. These stunning, vibrant patties blend the natural sweetness of sweet potatoes with a medley of spices, creating a burst of flavors that will please both your taste buds and your health. Sweet potato burgers are not only simple to make, but they also offer a fantastic way to incorporate plant-based ingredients into your diet.
Why We Love This Sweet Potato Burgers Recipe
There are countless reasons why sweet potato burgers are a favorite among many food enthusiasts. Firstly, they’re incredibly nutritious. Sweet potatoes are rich in vitamins A and C, fiber, and antioxidants, making them a superb addition to your meals. When combined with garbanzo beans or white beans, you not only boost the protein content but also add essential nutrients like iron and magnesium.
Not only do they satisfy your hunger, but sweet potato burgers are also versatile. You can dress them up with your favorite toppings, from fresh vegetables like lettuce, tomato, and sprouts, to rich condiments like BBQ sauce or ranch dressing. This flexibility means that you can enjoy them your way every single time!
Furthermore, sweet potato burgers are easy to prepare. With just a few simple steps, you can create a meal that not only tastes amazing but is also healthy, making it an excellent choice for busy weeknights. They also freeze beautifully, allowing for quick meals when you need them.
Ingredients about Sweet Potato Burgers
To create these delicious sweet potato burgers, gather the following ingredients:
- 3 tablespoons ground flax seed
- 2 medium sweet potatoes (or 1 large)
- 2 cans garbanzo beans or white beans, drained (or 3 cups, cooked)
- 1 tablespoon cumin
- 1 tablespoon smoked paprika
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1/2 teaspoon chipotle chili powder or chipotle hot sauce
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup rolled oats
- 2 tablespoons nutritional yeast (optional)
- 3 tablespoons ketchup or tomato paste
- 1/2 cup sunflower seeds
- 1/2 cup chopped cilantro
- 8 whole wheat hamburger buns
- BBQ sauce, ketchup, mustard, ranch dressing, etc. (for serving)
- Lettuce, tomato, sprouts, cucumber, pickled veggies (for toppings)
How to Make Sweet Potato Burgers Directions
Creating your own sweet potato burgers can be a delightful experience. Start by baking your sweet potatoes. You can either pop them in the microwave for about 8-10 minutes until soft or cook them in a crock pot or oven for 1-2 hours to achieve that perfect tenderness. Once they are ready, mix 3 tablespoons of ground flax seed with 1/3 cup of water in a large bowl. Allow this mixture to sit for about 5 minutes; this will create your “flax egg,” which serves as a binding agent in the recipe.
Next, once the sweet potatoes have cooled slightly, slice one open and scoop the flesh into a measuring cup. You’ll need about 2 cups of mashed sweet potato to add to the bowl alongside the flax egg. Mash them thoroughly with a fork to combine.
Now, it’s time to add in your drained garbanzo or white beans. Using a potato masher or a fork, mash the beans until most of them are broken down, but you want to keep some texture for that lovely bite. Afterward, add in the cumin, smoked paprika, garlic powder, onion powder, chipotle chili powder (or hot sauce), salt, and pepper. Then, mix in the rolled oats, nutritional yeast (if using), ketchup or tomato paste, sunflower seeds, and chopped cilantro. Blend everything thoroughly, adjusting the spices to cater to your taste preferences.
To shape the burgers, use a 1/2 cup measuring cup to scoop out the mixture and form patties. Aim for around 8-9 burgers in total. Place these patties on a sheet of parchment paper on a cookie sheet. Preheat your oven to 400 degrees Fahrenheit and bake the patties for 15 minutes. After that, flip each patty over and continue baking for an additional 10 minutes or until they turn golden brown and firm.
If you prefer a quicker method, consider using an air fryer. Cook the patties for about 10 minutes, flipping halfway through to ensure even browning.
How to Serve Sweet Potato Burgers
When it comes to serving sweet potato burgers, creativity is your friend. Start by placing your freshly baked patty on a whole wheat hamburger bun. From there, the sky’s the limit! You can layer on fresh leafy greens like lettuce, slices of juicy tomato, and crunchy cucumber. Don’t forget your favorite condiments—BBQ sauce, mustard, and ketchup add a delightful zing!
For added texture and flavor, sprinkle some pickled veggies on top or add a handful of sprouts. You can serve these burgers alongside a simple salad or sweet potato fries for a complete meal. Whether you’re hosting a barbecue or enjoying a weeknight dinner, sweet potato burgers can seamlessly adapt to any occasion.
Expert Tips: Sweet Potato Burgers
To ensure your sweet potato burgers turn out perfectly, here are some expert tips worth noting.
- Choosing Sweet Potatoes: Opt for sweet potatoes that are firm and free from blemishes. They should feel heavy for their size, indicating they’re full of moisture and flavor.
- Texture Matters: When mashing the beans, ensure you leave some chunks. This adds variety and keeps the burgers from being too mushy.
- Experiment with Spices: Feel free to play around with the spices. If you’re aiming for a little more heat, add extra chipotle powder. For a more earthy flavor, try adding some thyme or oregano.
- Consistent Sizes: When forming patties, make sure they are uniform in size. This guarantees they cook evenly and each burger will have the same delicious flavor profile.
- Freezing Tips: If you plan to freeze your patties, it’s best to freeze them uncooked. Layer them with wax paper in between each patty. This makes them easy to separate later, and they will retain their freshness.
How to Store Sweet Potato Burgers
Storing sweet potato burgers is a breeze. If you have leftovers or if you want to meal prep for the week ahead, allow the cooked patties to cool completely. Once cooled, place them in an airtight container and store them in the refrigerator for up to 4-5 days.
For longer storage, you can freeze the patties. Place the uncooked patties with a layer of wax paper in between them in a freezer-safe bag. When you’re ready to enjoy them, simply remove them from the freezer and either bake or air fry directly from frozen. They make a fantastic, quick meal option on busy days.
Variation of Sweet Potato Burgers
Sweet potato burgers can be customized to fit various dietary preferences and flavor profiles. Here are a few variations you can try:
- Add Extras: Incorporate chopped vegetables like bell peppers, zucchini, or spinach into your mixture for added flavor and nutritional benefits.
- Use Different Beans: Swap out the garbanzo or white beans for black beans or even kidney beans for a new taste.
- Quinoa Twist: Mix in some cooked quinoa for extra protein and texture.
- Cheesy Burgers: For those who enjoy cheese, consider adding shredded cheese or vegan cheese to the patty mix to make it creamier.
- Glazed Version: Top your burgers with balsamic glaze or sweet chili sauce right before serving for an additional layer of flavor.
Frequently Asked Questions about Sweet Potato Burgers
What are sweet potato burgers made of?
Sweet potato burgers are typically made from sweet potatoes, beans, spices, oats, and optional ingredients like nutritional yeast and sunflower seeds. They are nutritious, plant-based patties that can be customized with various toppings.
How do you cook sweet potato burgers?
You can cook sweet potato burgers in an oven or an air fryer. Bake them at 400 degrees Fahrenheit for 15 minutes, flipping halfway or air fry for around 10 minutes, flipping halfway through.
Can I freeze sweet potato burgers?
Absolutely! You can freeze both uncooked and cooked sweet potato burgers for later use. Just be sure to separate them with wax paper when freezing uncooked.
What can you serve with sweet potato burgers?
Sweet potato burgers are versatile; serve them with traditional burger toppings like lettuce, tomato, and condiments, or pair with side dishes like sweet potato fries, a fresh salad, or roasted vegetables.
Are sweet potato burgers vegan?
Yes! Sweet potato burgers are entirely plant-based, making them a fantastic option for vegans and vegetarians alike.
Sweet Potato Burgers
Equipment
- Mixing Bowl
- Baking Sheet
- Oven or air fryer
Ingredients
- 3 Tbsp Ground Flax Seed
- 2 medium Sweet Potatoes Or 1 large.
- 2 cans Garbanzo Beans or White Beans Drained, or 3 cups cooked.
- 1 Tbsp Cumin
- 1 Tbsp Smoked Paprika
- 1 Tbsp Garlic Powder
- 1 Tbsp Onion Powder
- 1/2 tsp Chipotle Chili Powder Or chipotle hot sauce.
- 1 tsp Salt
- 1/2 tsp Black Pepper
- 1/2 cup Rolled Oats
- 2 Tbsp Nutritional Yeast Optional.
- 3 Tbsp Ketchup or Tomato Paste
- 1/2 cup Sunflower Seeds
- 1/2 cup Chopped Cilantro
- 8 whole wheat Hamburger Buns
- Condiments BBQ sauce, ketchup, mustard, ranch dressing, etc. for serving.
- Toppings Lettuce, tomato, sprouts, cucumber, pickled veggies, etc.
Instructions
- Start by baking the sweet potatoes. Microwave for 8-10 minutes or cook in the oven until tender.
- Mix ground flax seed with 1/3 cup of water in a large bowl and let it sit for 5 minutes to create a flax egg.
- Once sweet potatoes are cool, scoop out about 2 cups of mashed sweet potato and add to the bowl with the flax egg.
- Add drained garbanzo or white beans and mash with a potato masher, leaving some texture.
- Add cumin, smoked paprika, garlic powder, onion powder, chipotle powder, salt, and pepper. Mix well.
- Stir in rolled oats, nutritional yeast (if using), ketchup or tomato paste, sunflower seeds, and chopped cilantro.
- Shape the mixture into patties using a 1/2 cup measuring cup, aiming for 8-9 burgers.
- Place patties on a parchment-lined baking sheet. Preheat the oven to 400°F and bake for 15 minutes.
- Flip each patty and bake for an additional 10 minutes until golden brown and firm.
- For a quicker method, cook in an air fryer at 400°F for about 10 minutes, flipping halfway.
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